You Did Great at Track Last Night! I am so proud...

Thanks Coach! Surprisingly I feel pretty good today. I was expecting my legs to be sore and painful, but they're not. They just feel a little tight. Maybe soaking in the tub last night helped with that. As funny as it sounds, I feel a bit...athletic.

I think I've mentioned before that Melissa and I have been training a little together, and even though the workout last night pushed me out of my comfort zone, I was shocked at how good I felt afterwards. I was getting worried just listening to you go over plan on the white board and thought I would collapse! But I made it through and kept thinking last night I actually might be able to do this (referring to the CIM relay).

Now Melissa was completely PUMPED after the workout. She kept texting me on her cell phone 'til midnight she couldn't stop talking about it. And she started texting again first thing this morning. She wants to try running tonight the 2 minute intervals you told us about. Teenagers! God bless their energy! I feel pretty good, but I don't want to injure myself so I'm going to stick to walking tonight. Also I'm riding 36 miles with my cycling group on Sunday so I better rest the legs.

I really want to do the relay and train properly for it, so the training schedule would be great. I've already RSVP'd for next Wednesdays track workout (with a +1), so I will see you then. Thanks so much for your encouragement. I can't begin to tell you the sense of accomplishment I felt every time I passed that cone!

Have a safe and happy 4th!
Maria

The Weekly Pep Talk June 29 - July 2, 2009

This Week is dedicated to Kate W. You’re a great person and a “budding” athlete!

Dear WOW Members and Interested Others,

Thank you to everyone who came to The Presidio last Saturday for our workouts and clinics. We had a great turnout with lots of “old timers” and a bunch of newcomers as well. It was a great group of women, as usual.

The workouts went from 1 hour to 12 miles. Lynn and Sarah completed their first run/walk 12 miler ever. Congtratulations ladies! As usual, we had our mix of walkers, runners, and run/walkers. Crazy...

Ben Fletcher, from Mizuno, gave a very informative talk about shoes. I think Sports Basement sold a lot of Mizunos because of us! I really like the shoes. They’re light, comfortable and I am happy to promote them to our group. I’m trying to talk Ben into coming to our Kick-off Party on August 1 so, if you missed the Presidio Clinic, you have another chance. We will also do the free shoe drawing that day. Some lucky person is going to win a pair of Mizunos – gratis!

Check out the website at http://gowowteam.com for photos of The WOW Team from The Stadium to Stadium 10K on June 20. Thank you to Jen W for taking them. She’s the tall one in the back…Got to get a WOW Team Cap on that girl! Other participants included Alison A, Kate W, Kim L, Christina, Ellen G, me, and Jen, of course.

I am thankful that things are a little calmer this week. Last week’s clinics and long runs kept me hopping all week. This week we have our usual track workouts on Tuesday and Wednesday; our Marin Run/Walk Group on Wednesday, a South Bay and SF group run, walk for 60 minutes to 12 miles at Sawyer Camp on Saturday, and a 30 minute to 12 mile workout at Harbor Bay in Alameda on Sunday.

WOW will provide Gatorade, water, and snacks for the Saturday and Sunday long workouts. Bring your own back up, too. It’s a good idea to have your own support system with you. We’ve all learned the hard way that you can’t always count on others to be there to help.

New (this week) sign-ups for the SF Marathon, Half, and 5K include: Sonia B, Alison A, and Abigail. Go for it Ladies! There’s still time to sign up (Christy…).

Ellen G leaves on vacation for Ecuador soon. Anyone else doing something fun and different? Keep us posted.

Leti D and Sandra R, how’s baby?

Welcome to Michele, Kerry, Nikki, Sarah, Grace, Anita, Deaydra, Leslie, Maria, Myra, Paulette, Yolanda, Christina, and Julie. So nice to meet you. Let’s get moving!

Have a great week!
Coach Stephanie

P.S. Personal Training Offer
As a WOW Member, you are eligible for up to 5 personal training sessions at a reduced rate of $55/session from Coach Stephanie*. As a potential member, the rate of $75/session will be reduced if you sign on as a 6 month or 1 year member within a month of your first training session.

Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A., AAAI/ISM RRCA Certified
http://GoWOWTeam.com
http://meetup.com/gowowteam

Coming Soon! Take The WOW Team Challenge. Starting August 1, 2009

What's WOW Doing This Week?

Here's the schedule for this week of June 29 - July 5, 2009

Tuesday, June 30 - Track at 6:30 AM at Kezar Stadium, San Francisco

Wednesday, July 1 - 10:00 Women's Run/Walk Group in Marin. Join us at Tamalpais High School Track.

Wednesday, July 1 - Track at Piedmont 6:30PM Summer Walker Program Available

Saturday, July 4- Sawyer Camp, San Mateo 8:00 AM Walk, Run 60 minutes to 12 miles.

Sunday, July 5 - 8AM 30 minutes to 12 miles at Harbor Bay Alameda. Walk or Run

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

The Weekly Pep Talk June 22 – 28, 2009 Oops!

Dedicated to Lauren G. Going places…fast!

Oh my! It happened! The week is almost over and I didn’t send out The Weekly Pep Talk. The confusion came from sending out my “special request” letter. I just forgot. Please forgive me.

First things first…The WOW Team had a great time at last Saturday’s Stadium to Stadium 10K. Ellen G, Kate W, Jen W, Kim L, Christina, Alison A, and yours truly had a good run and good time, overall. The weather was great. Alison and Kate were first time 10K participants. Good job ladies!

Interestingly, new member Julie White was also racing last Saturday at the 10K. Jill just joined the WOW Team last night at the Sports Basement clinic. Welcome Julie! See you tomorrow!

Please try to come to tomorrow’s run or walk at The Presidio and the following clinic. We’re offering workouts from 30 minutes to 12 miles, total walking to total running and in-between.

Kim L will be leading the 12 mile run (for SF Half). Let us know if you plan to do this. Also, do we have any run/walk SF Half Marathoners? We will have an aid station at Sports Basement and you have time to go the full distance before the 11:00 clinic. Please E-mail me today (Friday) to let me know if you plan to go this distance and what your pace might be.

The other workouts will vary depending on the group. We’ll definitely be heading over to Fort Point and back – a 2.5 mile distance total (out and back). Other distances are optional so, everyone is welcome! Tomorrow’s workout and the clinic afterward are free. Bring a friend. Come on out!

The clinics will include my talking about running CIM Marathon and Relay and Ben Fletcher from Mizuno talking about shoes. Mizuno shoes are great for women. Learn from the experts! Ben will offer a gait analysis if you are interested.

Look at the meetup site at http://meetup.com/gowowteam for directions and details about the clinic and the runs. E-mail me with questions and the distance/pace you plan for tomorrow. Stephanie@askAboutRunning.com

Club info and other interesting news are at http://gowowteam.com .

Check it out! I hope to see you tomorrow! 8:00 AM or 11:00, or both!

Stephanie

P.S. We have a backup run on Sunday at Lake Merritt. 8:00, in front of Fairyland. Directions at http://runwalklocations.blogspot.com/

The WOW Calendar for June 22 - 28, 2009

Drop-in Track Workout June 23 at 6:30AM at SF Kezar, Continuing Every Tuesday
I'm a long distance running coach who believes in fitness over competitiveness. We are a group of women who want to improve but don't get caught up in the comparisons.

That said, many of us are training for improvement in speed, strength, and endurance. Our group has plans to train for the SF Marathon, Half Marathons, and 5K, The Lazarex 5K/10K, and half marathon, The Nike Women's Half Marathon, and the CIM Marathon and Relay in 2009
Cost: $6.00 Kezar Stadium, San Francisco, CA, 94117

June 24, 10:00 AM Use The Run/Walk (Galloway) Technique to Complete your First 5K. Go For It! Starting from June 24 you have 5 weeks to train to run/walk your first 5K (3.1 miles) or a "progressive marathon" at the San Francisco Marathon on July 26! You can do this! If you already have some experience and a base you can also try the half marathon. We will meet every Wednesday at 10:00 AM for 1.5 - 2 hours. Bring a lunch for after, if you have time.

Cost $6.00 Tennessee Valley Trailhead, Mill Valley, CA, 94941

6:30 PM WOW! Track Workout in Piedmont June 24, Continuing Every Wednesday
Piedmont High School has a wonderful track. The track is open to the public before and after school hours only. Every once in a while it is closed. If this happens we'll run the city streets. Piedmont is a safe, beautiful place to run. Run or Walk with us.

Cost: $6.00, Piedmont High School Track, Piedmont, CA, 94611

June 25, 6:30 PM Free Equipment Drawing with WOW Run/Walk Clinic and Mizuno Shoe Workshop
Join The WOW Team Women and Mizuno for three clinics and a free drawing hosted by Sports Basement in Walnut Creek, San Francisco, and Sunnyvale.

Run, Walk, Run/Walk Clinic by Nationally Certified Long Distance Running Coach and WOW Team Founder, Stephanie Atwood Stephanie will speak about training for the upcoming December 6 Marathon and Relay at CIM California International Marathon. Stephanie coaches The WOW Team that now offers 6 training sessions every week for women throughout the Greater Bay Area. Whether you walk, run or want to try the run/walk technique join her to learn how you can participate in CIM - the full 26.2 miles for the slightly crazy or the more civilized 6 mile relay.

No Fee Sports Basement, Walnut Creek, CA, 94598 RSVP Required to Stephanie@AskAboutrunning.com

June 26 Deadline to Join- Run/Walk to A Successful 5K in Marin County

June 27 8:00 AM All WOW Members Saturday Run, Walk, Clinic at Sports Basement and The Presidio Calling All Women! So Bay, E Bay, Marin, & SF WOW Members or Interested, Potential Members... You're All Invited!

WOW invites you to an introductory workout with The WOW Team. Join us for a 3 Mile to 12 Mile Walk, Run or Run/Walk at the beautiful SF Presidio. After the workout, WOW and Mizuno Shoes have teamed up with Sports Basement to offer you free equipment and clinics on how to train for the CIM Marathon and Relay On December 6, and how to find the best shoes ever - Mizunos!

No Fee Sports Basement, San Francisco, CA, 94129. RSVP required!

June 27, 11:00 AM Free Equipment Drawing With WOW Run/Walk Clinic and Mizuno Shoe Workshop Join The WOW Team Women and Mizuno for three clinics and a free drawing hosted by Sports Basement in Walnut Creek, San Francisco, and Sunnyvale.

Run, Walk, Run/Walk Clinic by Nationally Certified Long Distance Running Coach and WOW Team Founder, Stephanie Atwood Stephanie will speak about training for the upcoming December 6 Marathon and Relay at CIM California International Marathon. Stephanie coaches The WOW Team that now offers 6 training sessions every week for women throughout the Greater Bay Area. Whether you walk, run or want to try the run/walk technique join her to learn how you can participate in CIM - the full 26.2 miles for the slightly crazy or the more civilized 6 mile relay.

No Fee Sports Basement, San Francisco, CA, 94129
RSVP Required. Contact Stephanie@AskAboutrunning.com

June 28, 8:00 AM, Back-up Run/Walk at Lake Merritt June 28 Please try to make the Presidio Run/Walk on Saturday. This is the clinic, long run, etc. for all WOW Members. If you can't do this however, The WOW Team has a back-up workout at Lake Merritt. Evidently most of the construction is finished and The Lake is looking good.

Children's Fairyland, Oakland, CA, 94610

WOW Clinics at Sports Basement on June 25, 27, and July 2 throughout the Bay Area.

Learn about training for The California International Marathon and 4 Person Relay, get shoe tips from Mizuno, Shop for 20% off, and participate in a drawing for free shoes, marathon registrations, and more!

Please note the upcoming clinics at Sports Basement on June 25, 27, and July 2 throughout the Bay Area. I will be talking about how to train for the CIM Marathon and Relay and answering questions, too. Bring your friends.

WOW wants to recruit a good-sized group of women to train for the marathon. The clinics are open to everyone but will focus on women. I am encouraging all of our members to participate in one of the CIM races. If not the marathon, then join the 6 mile, 4 Person Relay. We will have different pace groups – even walkers. I’m going for 100% WOW participation on December 6!

Come to a clinic and get the details. Mizuno’s Sales Rep Ben Fletcher will be offering a clinic on Mizuno Shoes and gait analysis, and giving away a free pair at the end of each evening.

Sports Basement will be hosting all three events with appropriate beverages for the time of day and snack food, too. They also offer 20% off all items in the store. Come out and shop!

Run, Walk, Run/Walk Clinic by Nationally Certified Long Distance Running Coach and WOW Team Founder, Stephanie Atwood. Stephanie will speak about training for the upcoming December 6 Marathon and Relay at CIM California International Marathon. Stephanie coaches The WOW Team that now offers 6 training sessions every week for women throughout the Greater Bay Area. Whether you walk, run or want to try the run/walk technique join her to learn how you can participate in CIM - the full 26.2 miles for the slightly crazy or the more civilized 6 mile relay. WOW Equipment Drawing.

• Get your free training schedule and additional information about the WOW Team


• Shoe Clinic and Gait Analysis plus Free Shoe Drawing by Mizuno Rep Ben Fletcher


• Welcome snacks, beverages, and 20% Off Shopping party hosted by Sports Basement

Thursday, June 25 - Walnut Creek Sports Basement, 1881 Ygnacio Valley Road Walnut Creek, CA 94598, 6:00 PM - 9:00 PM

• Welcome snacks and evening beverages 6:00 - 6:30
  
• Race Talk - Walk, Run or Walk/Run your Way to A Successful Race! by Coach Stephanie Atwood 6:30 - 7:00


• Mizuno Shoes - Light and Tough by Ben Fletcher 7:00 - 7:30


• Equipment and Prize Drawing - 7:30 PM


• 20% Shopping Party 7:30 - closing


• Gait Analysis, 7:30 on...
  

Saturday, June 27 - Presidio Sports Basement, San Francisco, 610 Old Mason St, San Francisco, CA 94129, 10:00 AM - 1:00 PM (800) 869-6670‎ , (415) 437-0100‎ http://sportsbasement.com/

• Welcome bagels, muffins, and morning beverages 10:00 - 11:00


• Race Talk - Walk, Run or Walk/Run your Way to Success! by Coach Atwood 11:00 - 11:30


• Mizuno Shoes - Light and Tough by Ben Fletcher 11:30 - 12:00


• Equipment Drawing, Must Be Present


• 20% Shopping Party 12:00 - 1:00


• Gait Analysis, 12:00...


• WOW invites all women to join us for a walk or run starting at 8:00. All Women Welcome. You must be able to walk a minimum of 30 minutes at a brisk pace. Brisk means that you can walk 2 miles in 30 minutes or less.

Thursday, July 2 - Sunnyvale Store Sports Basement, 1177 Kern Ave Sunnyvale, CA 94085 (408) 732-0300, 6:00 PM - 8:30 PM

• Welcome snacks and evening beverages 6:00 - 6:30


• Race Talk - Walk, Run or Walk/Run your Way to Success! by Coach Atwood 6:30 - 7:00


• Mizuno Shoes - Light and Tough by Ben Fletcher 7:00 - 7:30


• Equipment and Prize Drawing, Must Be Present


• 20% Shopping Party 7:30 - closing


• Gait Analysis, 7:30 on...
  

Note! The drawing, in each location, will also include a free marathon registration for the Santa Barbara International Marathon, held on the same day as CIM. http://sbimarathon.com/ Race Director Rusty Snow has invited us to participate as a group next year. We could alternate, eh? CIM 2009, SBI 2010, etc. SBI offers a marathon and relay, same as CIM. Sounds great!

Everyone is Welcome. Join us!
Drawing Winners Must be Present to Win

You must RSVP to Stephanie@AskAboutrunning.com or on meetup.com

RSVP Required! We must have your name on our list when you arrive

Thank you!

WOW Workouts for June 15 - 21, 2009

Here's the schedule for the week of June 15 - 21, 2009

Tuesday, June 16 - Track at 6:30 AM at Kezar Stadium, San Francisco

Wednesday, June 17 - 10:00 Run/Walk Your Way to a 5K Race starts in Marin. Join us!

Wednesday, June 17 - Track at Piedmont 6:30PM Running and Run/Walk, Also Summer Walking Program geared especially to walkers

Saturday, June 20 - Stadium to Stadium 10K Race in SF. Still time to register. http://www.stadiumtostadium.com/ and on active.com. Select WOWTeam as the answer to the question and Team2009 for the registration discount.

Sunday, June 21 - 8:00 AM Berkeley Marina, 50 minutes to 11 miles

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

The entire schedule for 2009 is listed in the left column of this blog.